Warm up:
3 rounds of:
5 Burpees
5 Squats
5 Pull-ups
5 Hang cleans


5 minutes of max rep bar muscle-ups + 1 rope climb
Rest 1 minute
5 minutes of max rep clean and jerk (165 lb./115 lb.)
Rest 1 minute
5 minutes of max rep bar muscle-ups + 1 rope climb

Score is total number of reps. Post reps to comments.



Feet a little tired? Try this MWOD, and post your results to comments.


Spicy Chicken Soup, multiplydelicious

Add McKinley’s Bakery (on University, next to the Apple Store) to the list of restaurants who offer Paleo options! McKinley’s is also owned by our local CF7 members Rummy and his wife Stacey!

You can now get a PALEO SALAD at McKinley’s! It’s not officially on the menu, so you have to ask for the “Paleo Salad”. It’s a great meal – salads do not usually fill me up, but this salad is not only very filling, I stayed full afterwards! The salad includes mixed greens, pecans, bacon, hard boiled eggs and a ton of chicken, served with a lemon vinaigrette. DELICIOUS!!!! ($8.95)

Other local places with Paleo friendly options:

Daybreak Cafe – ask for the “Ryan Special” – it’s eggs/sausage scramble, with a side of bacon and avocado. ($5)

Zoe’s – Chicken kabobs with double vegetables – it’s also a Ryan special. You just have to ask for double vegetables. (Less than $10)

Freebirds (on 7th street) – Salad bowl with grassfed beef (it’s only $7 or so).

Buon Giourno coffee shop (on Florence near downtown) – you can get expresso made with almond milk or coconut milk! ($5)

Post your local favorite Paleo options to comments.

Friday WOD, November 30, 2012

5 thoughts on “Friday WOD, November 30, 2012

  • November 29, 2012 at 7:30 pm

    LOST AND FOUND is growing!! I put all of the lost and found items on the bench in the lobby – there are several jackets and hoodies, as well as a pair of women’s nike pants. CLAIM YOUR STUFF!!!

    When it gets cold outside, we tend to have a lot more lost and found items left behind. Please remember to collect all your belongings before you go, and please remember to put all of your WOD gear (abmats, wall balls, bars, plates, etc.) away before you go!


  • November 30, 2012 at 8:24 am

    Gosh I fell apart today, started out so promising, then the bar muscle ups became very difficult:
    14 BMU / 18 C&J / 7 BMU = 39 Reps

  • November 30, 2012 at 8:30 am

    Yay, another hand rip today!
    WOD: 15/18/14. 47 total reps rx’d.
    CWG killed it this morning.

  • November 30, 2012 at 3:38 pm

    Ripped mine pretty good. Go with the pads early.

    WOD: 20/26/18 = 64

    Was so excited about my victory over Kyle and Kercho that I left my weights for them to clean up!

  • December 1, 2012 at 2:25 pm


    No rips but came close, hands hurt.

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